Sandbag HIIT

20 Minutes, AMRAP

This week’s High Intensity Interval Training routine is a grueling 3-part session, which utilizes a sandbag. Sandbag training is awesome for many reasons. Lifting the weight of the bag can be more challenging than using a barbell or dumbbell, because the center of mass is constantly shifting forcing more stabilization. Also, sandbags conform to your body, making them more comfortable than a barbell for exercises like squats or lunges. Now, that doesn’t mean you should ditch your traditional weights, but you should definitely give sandbags a try!

For this workout, there isn’t a specific number of rounds you must complete; however, the goal is to get in as many rounds as possible (AMRAP) within 20 minutes. I used a 30lb sandbag to complete this workout.

Sandbag HIIT - 20 Minutes, AMRAP

Step 1 – Squat To Overhead Press

First, holding on to a sandbag while in a squat position, forcefully drive up out of the squat and catch the sandbag at chest level. Now, with the sandbag right below your chin, squat again and press the sandbag over your head until your arms are fully extended. Lower your body and the sandbag down to the beginning squat position. Repeat this explosive movement 8 times.

Sandbag HIIT - 20 Minutes, AMRAP

Step 2 – Lunge

Next, with the sandbag positioned on your shoulders/traps, perform alternating deep reverse lunges. To help with balance, keep your eyes focused on a place in front of you. Complete 12 lunges.

Sandbag HIIT - 20 Minutes, AMRAP

Step 3 – Bent Over Row

With your core tight and legs shoulder-width apart, bend forward at the waist while holding the sandbag between two hands. Perform 10 bent over rows!

Minimize your rest and start again. The goal is to see how many round you can complete in 20 minutes. Move fast while keeping perfect form.

Enjoy! :)

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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